Beginners’ Running Kit: What do you actually need to start running?

If you’ve just started running, or are thinking about training for your first 5k, you might be a bit bewildered by the world of running kit and what to wear on your first run. Especially if you’re new to exercise in general. Fear not – there’s very little that you actually NEED in order to start running. But there are a few things that you might find make it all a bit easier.

 

Before we get into kit, as a coach, I first have to remind you that you’ll be more likely to make it to your first 5k with a training plan. A lot of runners use Couch to 5k, or you can check out my 0-5k Training Guide.

Beginners’ Running Shoes

Running shoes come in either road or trail running shoes. Trail running shoes are for those running on rough, uneven ground and muddy paths. If you’re going to be doing a short run round the block, you’ll want a road running shoe.

Neutral or support running shoes?

Running shoes generally come in ‘neutral’ or ‘support’ and ‘stability’ shoes. If you’re buying your shoes at a running shop, they might ask you to run on a treadmill and tell you which of these types they recommend based on how your foot lands when you run (pronation).

Cushioned running shoes

Shoes have differing levels of cushioning and what you’ll like running in is very much down to personal preference. A big thick sole on a running shoe doesn’t always mean a squishy, cushioned feeling when you run though as the firmness of the foam used differs. You’ll have to get them on your feet and see how they feel to know for sure.

Recommendation

When you’re first starting out, a neutral, cushioned everyday running shoe is a good option. You definitely don’t need a £200+ carbon plate running shoe.

Neutral running shoes

Supportive running shoes

Best Running Bras

After a pair of running shoes, a good running bra is the next most important piece of kit for women runners.

If you already take part in other sports or go to the gym, you may already have a sports bra, and you may find you’re comfortable running in this. However, running is a high-impact activity so it’s recommended that you choose a high-impact sports bra that’s designed for running.

Recommendations

While we’re talking underwear, I should tell you about the best running pants – they’re the only knickers I run in: M&S No VPL Microfibre Full Briefs.

Best Running Watch for Beginners

When I started running, I bought a £7 digital watch from Argos to time how long I’d been running for, and it did the trick. If you’re following a 0-5k plan, your runs will be focussed on time rather than distance, so there’s no need to invest in expensive gadgets just yet.

If you do want to measure the distance of your runs, you can use a free app like Strava on your phone to do this.  I’d been running for about a year before I bought my first running watch. It was a Garmin and 15 years later, I’m on my third Garmin.

Recommendations

Best Women’s Running leggings

There are a few things to look for in a good pair of running leggings. First off they need to stay up when you run, and secondly they need to be opaque enough that your underwear is covered. After that a lot of the features are down to personal preference.

I like to carry my phone on the run so I like a pocket either on the thigh or waistband big enough to do that. If you’re running when it’s dark, some sort of reflective detailing might be useful too. Then there’s length: full leg, cropped or 7/8. The options are endless and we haven’t even got on to colours!

Recommendations

Best Women’s Running shorts

Running shorts come in two general types: the cycling short style and the loose style. As I always keep my phone on me when I run, I find the cycling short type much better for doing this. Shorts will also come in various lengths from around 5 inch to 10 inch so some shorts are shorter than others.

Recommendation

But you don’t need any of that…

For your first few runs, just put on whatever is comfortable and get out the door. You’re only going to be running for a few minutes at a time for the first few weeks so wear whatever you have in your cupboard and just go.

(I’ve tried and recommend all the kit in this article. Some was sent to me to review, some I bought myself. Some of the links in this blog are affiliate links.)